Gym Workout Plan for Beginners: An Overview

If you find gyms intimidating, well, you aren’t alone. Most beginners feel the same, and with different exercise options available under the moniker of workout for beginners, it further complicates understanding them for newbies.

Here’s our gym beginner workout plan divided across four weeks that you can start with as a fresher and gradually progress to more complicated ones:

• Warm-up: The golden rule to ensure you exercise well is always to warm your body for 10 – 15 minutes.

1. Chest Press: Do three sets and 10 – 15 reps of this exercise, and take 60 – 90 seconds of a break after every set. It’s an essential exercise for beginners as it targets your chest region, triceps, and pectoral.

2. Lat pull-down: These are a perfect alternative to pull-ups and target latissimus dorsi (large, flat muscles around your back, biceps, and back region. Three sets of 10 reps each are enough as a starting point.

3. Leg Press: They’re one of the best gym exercises for beginners and can significantly train your glues (buttocks region), quads (front thigh muscles), and hamstring (muscles that run at the back of your thigh from the hip area to just below the knee). Complete three sets and ten reps of leg press for long-lasting results

4. Shoulder Press: This is the best exercise to strengthen your shoulders and muscles. The shoulder press does a complete workout of your triceps, deltoids (a triangular-shaped muscle that connects your arm to the body), and pecs. As a beginner, you can perform three sets and ten reps of this exercise.

If visiting the gym isn’t possible for you every day, you can always consult a personal trainer and figure out what exercise routine for a beginner will work out the best for your body and help with the goal you’re trying to achieve.

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Exercising Routine At Home: How Can You Get Started?

Here are the five exercises we recommend as a beginners’ workout plan at home that you can conveniently follow without requiring heavy equipment and worrying about the space crunch:

Note: Always warm your body for 10 – 15 minutes before starting the workout. Also, ensure you’re giving your body a maximum of 1-minute rest between reps.

1. Bridge:

Are you experiencing random knee or lower back pain? It could indicate that your glutes are weak. According to fitness experts, performing three sets of 10 reps on each bridge can help your bums get firm and improve your heart rate. You must fold a towel and use it under your neck for support. You can also use a yoga mat as it’s thick and helps you avoid injury.

2. Knee Push-ups:

As a beginner, you may be keen to start with push-ups; however, experts suggest otherwise. According to them, jumping directly on push-ups in the starting can do more harm than good, jeopardizing your plans to meet your goals. As an alternative, they recommend doing knee push-ups to help you build strength and develop your stamina. The form targets your shoulders, arms, pecks, and core. Three sets of 8-10 reps can give you positive results gradually.

3. Side-lying hip abduction:

Most of us often indulge in exercises focusing on our back, legs, and shoulders. It leads to us missing out on several other parts, one of which is our sides. As the name suggests, this side-lying hip abduction exercise focuses on your hip region, helps you loosen the tight muscles, and strengthens your sides. Experts recommend doing three sets of 10 reps each on one side, making a switch, and doing another round.

4. Wall squat:

One of the most basic workouts for beginners includes this exercise which helps you learn how to focus on your form and simultaneously increases your stamina. You can even use balance balls (also called stability balls) to minimize your risk of injury and improve your stability and range of motion.

5. Straight-leg donkey kick

To perform this exercise, you must keep your spine aligned and properly engage your glutes (muscles that make up your buttocks) to strengthen and tone them. 3-sets of 10 reps each are enough to start shaping your bums.

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